The American Dietetic Association states that the food you eat can both protect you from illness and help bring about certain health issues. This is why a balanced diet made up of healthful foods is so important. Food can have short-term effects on your body, such as weight gain, low energy, colds and infections, along with long-term effects like chronic illness. Diet-related illnesses are usually caused by foods high in unhealthy fats, artificial ingredients and low in nutrients.
Hypertension and Heart Disease
Diets high in saturated fats and cholesterol increase your risk of high blood pressure and potentially a heart attack or heart disease, according to the American Heart Association. Meats, dairy and eggs are the highest sources of both saturated fat and cholesterol. If you eat meat and dairy, select lean, low-fat options and foods high in fiber. Eggs contain the highest amount of cholesterol by weight. Each egg contains 250 mg of cholesterol, while the daily recommended intake is a maximum of 300 mg.
Obesity
Obesity is generally caused by a poor diet, not your genetic makeup. To prevent or reduce your weight gain, eat foods that are raw, high in fiber and naturally low-fat, as well as legumes, sprouts and whole-grains such as quinoa. You can replace a meal with a nutritious smoothie that is low in simple sugars and high in vitamins, minerals, fiber and protein. Simply blend frozen berries, such as blueberries, strawberries and raspberries; half of a frozen banana; plain, low-fat yogurt; and hemp seeds and ground flaxseed for protein and fiber.
Cancer
Nearly one-third of cancer cases are caused by a poor diet and lifestyle, according to the American Cancer Institute. To keep your immune system strong, maintain a healthy diet by including five daily servings of fruits high in antioxidants like vitamin C, such as guava, red bell pepper, papaya and citrus. Flaxseeds also contain a high amount of antioxidants. The institute recommends eating three servings of whole grains and reducing or eliminating meat in your diet, especially processed meat like hot dogs, deli meat, bacon and bologna.
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